4-Week Muscle Building (Commercial Gym)

Let's train! 

In this 4-week program, the primary focus is on building muscle size and strength. You'll be working out four days a week, allowing your muscles adequate time to recover and grow. Each session will target different muscle groups, with an emphasis on compound movements such as squats, deadlifts, bench press, and rows to engage multiple muscles at once. 

With the goal of progressively increasing the weights or resistance you lift. This concept, known as progressive overload, is crucial for muscle growth. Aim to lift slightly heavier weights or perform additional repetitions compared to each week. 

Remember to prioritize proper form and technique, stay hydrated, and get adequate rest between sets and workout days. Additionally, ensure your nutrition supports your muscle-building goals by consuming enough calories and protein. Consistency in following this program is key to achieving noticeable muscle gains over time.

Each 60 minute workout includes:

1. Warm-up
2. Strength training
3. Cool-down

Powered by Bridge!

You will receive this program through BridgeAthletic delivered straight to your phone using the Bridge iOS and Android phone and tablet app. 

A few key benefits: 

• Exercise videos and cues to walk you through every movement
• Custom weight prescriptions based on your previous sets
• Easy tracking in the app so you can see your progress in real time!
• Daily readiness surveys to check in on how you're feeling and performing

Ready to train? Let's get started!

Join today and let's start training together!